Workout of the Day

Push-up Challenge Rest/ Make up Day
Buy in: 7600/3800
Push-ups for the day: Rest

REST

If you want the ultimate, you’ve got to be willing to pay the ultimate price. It’s not tragic to die doing what you love. -Bodhi

Push-up Challenge Day 38
Buy in: 7600/3800
Push-ups for the day: 200/100

800 M Run
4 Rounds
20 Pull-ups
20 AbMat Sit-ups
800 M run

Little hand says it’s time to rock and roll.-Bodhi

Push-up Challenge Day 37
Buy in: 7400/3700
Push-ups for the day: 200/100

Press
5-5-5-3-3-3

then…

3×400 M Sprints 1:2 Work:Rest interval

If you don’t like us dancing, don’t let us in the endzone -Bennie Blades

Is Cholesterol a Problem to be managed?

Push-up Challenge Day 36
Buy in: 7200/3600
Push-ups for the day: 200/100

5 Rounds
10 Wallballs (20 lb, 15 lb)
10 Walking Lunges (55 lb, 35 lb)
100 M Sprint

Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they’d rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice. -Mark Rippetoe

Paleo Granola

Have you made a DONATION to support Fight Gone Bad IV?

The Wounded Warrior Project from Sportsgrants on Vimeo.

Starting Monday October 12, 2009 we will be offering a CrossFit  Bootcamp @ Circle C Metro Park.  The bootcamp will utilize the CrossFit training principles in an outdoor setting, and progess participants to a high level of fitness.  The bootcamp will also serve as an introduction to the CrossFit methodologies, for those that would like to join regular CrossFit classes at our facility.  If you have ever been curious about CrossFit but a little intimidated, or you’re just looking to get back in shape this program is for you!

To sign up click HERE
For more info shoot us an EMAIL

Push-up Challenge Day 35
Buy in: 7000/3500
Push-ups for the day: 200/100

5-5-5-3-3-3
Deadlift

More marketing BS

Success is dependent on effort. -Sophocles

Push-up Challenge Day 34
Buy in: 6400/3400
Push-ups for the day: 200/100

Max Rounds in 15 Minutes
15 Ring Dips
15 Hang Power Snatches (75 lb, 45 lbs)
15 Squats

Ever tried. Ever failed. No matter. Try again. Fail again. Fail better.-Samuel Beckett

Meat Eaters or Vegetarians? Part 1

Push-up Challenge Day 33
Buy in: 6600/3300
Push-ups for the day: 200/100

4 Rounds
200 M Run
12 Swings (24K, 16K)
6 Box Jumps (24″, 20″)

A goal properly set is halfway reached. -Zig Ziglar

– New On Ramp starts Tonight @ 7:30 PM!

Push-up Challenge Rest/ Makeup Day
Buy in: 6400/3200
Push-ups for the day: Rest

REST

At what age do you think it’s appropriate to tell a highway it’s adopted? -Zach Galifianakis

Push-up Challenge Rest/ Makeup Day
Buy in: 6400/3200
Push-ups for the day: Rest

Waiter’s Walk 400 M
21-15-9
Dumbbell Thrusters
Knees to Elbows
Farmers Walk 400 M
M=35 lb W=20 lb
One set of dumbbells per 2 person team

Pain is something to carry, like a radio. You feel your strength in the experience of pain. It’s all in how you carry it. That’s what matters. Pain is a feeling. Your feelings are a part of you. Your own reality. If you feel ashamed of them, and hide them, you’re letting society destroy your reality. You should stand up for your right to feel your pain. -Jim Morrison

-Next On Ramp starts  September 14th @ 7:30 PM is SOLD OUT, sign up HERE to reserve your spot for the next series starting 9/28!